Personal Training in QLD

Personal Training in New Zealand

How to recognise and reverse the habit of Overeating & Binge-eating*

Monday, 12 March 2018, By Alicia Jovcevski

As a female and someone who always tended to eat my emotions
with foods that never nourished me, I have always had a pattern of
over-eating when feeling stressed or unhappy. I think a lot of
people have this same pattern of behaviour but they feel
embarrassed or ashamed to admit it, but it's surprising how common
this is. Through my own health & fitness journey, I have
discovered that you can actually change this habit. It takes time,
persistence and practising self-control when it comes to replacing
the old habit but it can be done. I am now free of that destructive
behaviour and have learnt from my own personal weight loss and body
shape transformation that embedding new positive and maintainable
habits as well as learning about and changing your relationship
with food that these are the basic key elements of achieving you
mind and body in balance. .

What is Overeating?

Overeating is not the same as binge-eating and typically occurs
in more public and social situations. It could either be stuffing
your face when you've missed a meal when you are feeling absolutely
ravenous or letting your "cheat meal" turn into a complete cheat
day of complete over indulgence… the days where you almost eat
everything in the house so that "naughty food "is gone! It's that
feeling of eating for the sake of eating, excessive overeating.

How do we recognise it?

It's where we have a lack of discipline when it comes to our
normal portion control meaning we continually overconsume more food
than what out body actually requires, exceeding our macros
excessively with mindless eating. It can leave us feeling guilty or
regretful after. Your scale weight will likely be going upwards and
your clothes will probably feel tighter.

Why is it a problem?

Overeating is certainly the less troublesome of the two
behaviours but it is still alarming as it is so common and can
quickly become an everyday habit if we are not careful and aware of
our actions and triggers. Our body adapts to the large portions, so
once you start piling on your plate or sneaking in those extra
treats, it can take a little while to get back to the portions you
should be having and it will mean you need to lose that little bit
of weight you have now put on.

How can you avoid it?

Use exercise instead of eating! You always come home feeling
more energised and a little less "heavy" in the mind after any sort
of exercise, so use that "high "to tune into how much better your
mind and body feels after that workout and follow that feeling up
by filling your body with good fuel. You are less likely to want to
eat poorer choices as well after you exercise and studies have
shown that your hunger actually decreases for a short period
post-exercise so this is where you can capitalise on re-training
your habits two-fold.

- Don't let yourself get to the point of starving and needing
anything you can grab to eat, that's where our judgement lapses.
Once you reach that point it means we want to overcompensate for
that feeling of hunger like we have lost ground to cover. Always
try to plan ahead & get good quality meals in whenever you can.
And if it's not possible, reach for something you know is not only
a better option but something that will keep you going, not
something refined with empty calories that won't sustain you.

- Eat mindfully. Don't sit on your phone distracted while you
eat or on the couch watching TV, tune into the flavour and texture
of your food as you eat it. Eating is a process which most of us
enjoy so focus on doing just that and eat and enjoy it.

- Enjoy the food you prepare, cook and eat. There is no point
eating boring salads or veggie sticks for snacks e.t c that doesn't
appeal to your appetite which only then causes you to race to the
fridge for a late night sugary snack. Cook things that you
genuinely enjoy eating so it reduces the risk of you choosing the
poorer choices as you are constantly feeling deprived which then
cause you to overeat.

- Reflect on the feeling you've experienced previously after
overeating - does it ever make you feel good? Most of the time the
answer is no. You feel sluggish, bloated and somewhat guilty for
eating all of that extra food, draw on those feelings and use that
for self-control to steer away from making the same repetitive
decision where you know the outcome is only going to be
unfavourable towards your goals and mental well-being as well.

What is Binge eating?

Binge eating while technically the same process as overeating is
usually non-hungry behaviour that is fuelled by restrictive food
rules and tends to be secretive or in private. This can be fuelled
by feelings of disgrace and self-loathing and will often occur when
we are not actually hungry. Sometimes it can be driven by negative
and depressive emotions or even just by enduring stress or
uncertainty in your life.

Why is it a problem?

When we turn to binge eating it conveys a message about our
relationship with food and the type of nutrients we are filling our
bodies with. A restrictive diet that demonises certain food groups
or that cuts out everything you enjoy eating has the potential to
lead you down this destructive and dangerous path. It's a classic
case of wanting what you "can't have" or '" aren't allowed "to
have. Inevitably that quickly becomes exactly what your body wants
and craves. All of a sudden demolishing an entire pizza + a packet
of chips & 6 chocolate bars is all you can think about and this
urge can be overwhelming and hard to resist.

How do we recognise it?

Binge eating is a little more dangerous as it can result in
guilt, shame and feelings of being completely out of control and
often stems from a more emotional place rather than mindlessly
overindulging and piling up your plate. People who binge eat may
have problems with impulse control, managing and expressing their
feelings, low self-esteem, loneliness, isolation and body
dissatisfaction. When you are in a cycle of eating poorly, your
body very quickly can become addicted to eating highly processed
foods packed with refined sugars and preservatives. This is when
the bad craving cycle begins. The good news is though, once you
start to re-set and take a healthier approach eating real food with
fresh ingredients, you start to lose that desire to binge eat
because your body will be taking in so many nutrients it was
previously missing.

The cycle of binge eating looks like this:

1. Feeling deprived

2. Overwhelming urge to eat

3. Binge

4. Feel out of control and ashamed

5. Diet to regain control

How can you avoid it?

Many people are able to recover from binge eating disorder and
reverse the unhealthy effects. The first step is to re-evaluate
your relationship with food. Shift your paradigm: Set yourself a
goal each week NOT to "diet "but to use the 80/20 rule. 80% of your
food should be healthy and packed with real and wholesome foods.
Then for the other 20% use this for 'mindful indulgences'' -
Something you absolutely love to eat (it can be chocolate, hot
chips, ice cream, a meat pie.. whatever you like! Just make sure
its your true food love). This is where you have that balance and
enjoy that chosen food because life is meant to be enjoyed. Then
get back to your normal, healthy eating routine straight after.
Don't let the indulgence snowball into a binge by letting it
overflow into the next meal. Once you have enjoyed it, let it go!
Try to stick to your good eating regime for another week before
enjoying your next mindful indulgence again and soon enough this
will become habit. This way we are still having the things we enjoy
but in moderation. If you stick to this rule this eliminates the
feelings of guilt and being out on control. We also need to
recognise that one of the most common reasons for binge eating is
an attempt to manage unpleasant emotions such as stress,
depression, loneliness, fear, and anxiety. When you have a bad day,
food can seem like it can fill a void. Binge eating can temporarily
make feelings such as stress, sadness, anxiety, depression, and
boredom dissipate but the relief is very fleeting.

The next time you feel the urge to binge, instead of giving in
to that feeling, take a moment to stop and investigate what's going
on internally. Identify the emotion you're feeling, accept the
experience you're having, avoidance and resistance only make
negative emotions stronger. Instead, try to accept what you're
feeling without judging yourself. Question things further and
explore what's going on. Where do you feel the emotion in your
body? What kinds of thoughts are going through your head? Next is
to try and distance yourself. Realize that you are NOT your
feelings. Emotions are passing events, they will pass. They don't
define who you are. As you practice to allow yourself to ride the
wave of your feelings without resisting them you resist the urge to
binge, you will then start to realize that you don't have to give
in. There are other ways to cope. Even emotions that feel
intolerable are only temporary and they will quickly pass if you
stop fighting them. You are still in control and you can choose how
to respond.

Other tips include to help with embedding good habits are:

- Avoid temptation. You're more likely to overeat if you have
junk food and unhealthy snacks in the house. Remove the temptation
by clearing your fridge and cupboards of your favourite binge
foods.

- Listen to your body. Learn to distinguish between physical and
emotional hunger. If you ate recently and don't have a rumbling
stomach, you're probably not hungry. Give the craving time to
pass.

- Focusing on what you're eating. Have you binged in an almost
trance-like state, not even enjoying what you're consuming? Slow
down and savour the textures and flavours. Not only will you eat
less, you'll enjoy it more.

- Eating regularly. Don't wait until you're starving. Stick to
scheduled mealtimes, as skipping meals often leads to binge eating
later in the day.

- Don't avoid eating fat. Good fats can actually help keep you
from overeating and gaining weight. Try to incorporate healthy fat
at each meal to keep you feeling satisfied and full.

- Fight boredom. Instead of snacking when you're bored, distract
yourself. Take a walk, call a friend, read, or do some exercise. We
all need a balanced (and healthy) approach to our diet otherwise we
will forever be battling an unhealthy relationship with food.

Support yourself with healthy lifestyle habits, when we
exercise, are physically strong, energetic, well rested, connected
with like-minded people and managing stress without relying on food
we are on a good path for optimum well-being. It can become
exceptionally difficult to overcome binge eating or a food
addiction. Unlike other addictions, food is necessary for survival
so we cannot avoid or replace it but instead we need to develop a
healthier relationship with it. This relationship need to be based
on meeting your nutritional needs while encompassing moderation,
balance and most importantly enjoyment. The most important thing to
remember is you can learn to break the binge eating cycle, develop
a healthier relationship with food, and feel good about yourself
again. Both overeating and binge eating can happen, and that's ok.
It makes you human. Having slip ups like these don't make you a
terrible person, they may slightly set you back temporarily, but if
you make these conscious decisions and ask for help you can quickly
turn things around.